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Post Race Blues
Top three ways to help every athlete
Picture this: You spent months training for your big race. Bed by 9 pm, up by 5 am, dialling in your nutrition, weekly check-ins with your coach, analysing running data, regular strength sessions and declining social engagements were just the start. You were wholly committed and entirely in.
Then, 3,2,1 you're off.
In the blink of an eye, you've crossed the finish line.
Regardless of your results, you may begin to feel a loss of purpose. After all, the tireless effort you've invested, both physically and mentally, has culminated. The highs were out of this world. Yet, there's a very real possibility that some serious lows are following closely behind.
So, how do we tackle post-competition blues? Unfortunately, there's no universal solution. Our responses to life's ups and downs vary widely, and we all have unique ways of finding happiness. Nonetheless, a few strategies have proved helpful for both my clients and myself.
These are my top three ways to help combat those post-race blues:
- Have another race in the calendar: Bouncing from one challenging event to another is a risky situation, so I certainly don't recommend signing up for a race too quickly. But sometimes, a tangible goal is enough. Even if it's 12 months away, having an event to look forward to will create a newfound sense of meaning while providing you with plenty of time to rest.
- Find joy: This means exactly that! Have fun. Remove yourself from your previous training routine and enjoy a new sport or activity. However, if the last thing you want to do is to pull yourself from your current training circles, then become a pacer! People will love that you are still showing up to the group sessions and are willing to help.
- Avoid making rash decisions. This is more likely to occur when a race has not gone to plan. You should never sign up for a competition out of spite, guilt or punishment based on your previous result. Remember, you’re in this for the long run, and every outcome is an opportunity. Embrace your results and learn from them. Allow your body and mind the time they need to recover.
Please know you're not alone if you cannot shake those post-race blues. It's an exceptionally common experience and completely normal. Don't hesitate to open up to your friends and InnerFight coach. They will support you and help you get back on track. I promise that your love for the run will return.
Fun - HONESTY - Simplicity - Smash Life - Mental Toughness - Hard Work
GYMNASTICS
No Thursday PM Classes for the next 6 weeks.
This week, we’re working on handstand push-up development. We’ll start on the floor working on hip drive power, headstand balance and core work followed by box and wall drills before a strength piece to finish.
HYBRID FITNESS
This week's HYBRID session, we are working through repeats of specific sections of the race to dial in timings and feel. The primary focus will be on the initial four stages of the race.
MOBILITY
WEIGHTLIFTING
This week, we will focus on the squat snatch. With a fun complex snatch pull, Hang squat snatch and OHS. Great technique session!
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. Come ready to run, work hard, and enjoy coffee afterwards.
Sunday
Time: 5:29am
Location: Cafe Peloton car park
Session: The Coffee Run
Route options:
5km: https://onthegomap.com/s/evqgc848
10km: https://onthegomap.com/s/63kid650
14.5km: https://onthegomap.com/s/v56bkn24
19.5km: https://onthegomap.com/s/se0bifs8
Monday:
Starting the week chasing a 1RM in the push press before partnering up to chase some Calories on the ski!
Strength:
Every 90 sec x 8 - 1 Push press build to a max
Conditioning:
3 Rounds in pairs, in a 7-minute window
40/30 cal ski
40 TTB
40 push Press (60/40)
Cal Ski in the remaining time
Rest 3 mins
Tuesday:
Bringing the heat on a Tuesday with some 1RM Deadlifts! 9min AMRAP will follow this workout will get Spicy!
Strength:
A) EMOM 12
M1 - 20-30 sec dip support
M2 - 20 sec/leg sl glute bridge
M3 - 15 Banded Good Mornings
B) Every 90 sec x 6 - 2 Deadlift building
C) 8 mins to establish a 1RM
Conditioning:
9min AMRAP
5 DL @ 60% of 1 RM
5 Handstand Push Ups
*Every round, add one rep!
Wednesday:
Some strict work to get the upper body working, then 8 3-minute rounds where the harder you work, the more rest you get!
Strength:
EMOM x 10 1/5 strict pull-ups
Conditioning:
Every 3 mins x 8
18/15/12 cal Ass bike
8 DB Thrusters
8 pull-ups
Thursday:
What better than building to a heavy Front Squat followed by all-out 500m efforts on the rower.
Strength
A) Every 2 mins x 5 - 2/2/2/2/5 front squat
B) Every 2.30 mins x 5 16 KB Walking Lunge into 12 Alt KB Gorilla Rows
Conditioning:
For time
500m row
Rest 3 mins
500m row
Friday:
What an end to the week, an upper-body pump session in Therapy!
Strength:
Every 90 sec x 9
A: 12-15 DB Skull Crushers
B: 10-15 barbell bicep curl
C: 5/5 Alternating DB Z Press
Conditioning:
28min AMRAP
3 DB Renegade Rows
12 Dual DB Deadlift
5 Wall Walks
Pool Run
Rest 90 sec
Every round + 1 Renegade Row on Each Arm
Picture this: You spent months training for your big race. Bed by 9 pm, up by 5 am, dialling in your nutrition, weekly check-ins with your coach, analysing running data, regular strength sessions and declining social engagements were just the start. You were wholly committed and entirely in.
Then, 3,2,1 you're off.
In the blink of an eye, you've crossed the finish line.
Regardless of your results, you may begin to feel a loss of purpose. After all, the tireless effort you've invested, both physically and mentally, has culminated. The highs were out of this world. Yet, there's a very real possibility that some serious lows are following closely behind.
So, how do we tackle post-competition blues? Unfortunately, there's no universal solution. Our responses to life's ups and downs vary widely, and we all have unique ways of finding happiness. Nonetheless, a few strategies have proved helpful for both my clients and myself.
These are my top three ways to help combat those post-race blues:
- Have another race in the calendar: Bouncing from one challenging event to another is a risky situation, so I certainly don't recommend signing up for a race too quickly. But sometimes, a tangible goal is enough. Even if it's 12 months away, having an event to look forward to will create a newfound sense of meaning while providing you with plenty of time to rest.
- Find joy: This means exactly that! Have fun. Remove yourself from your previous training routine and enjoy a new sport or activity. However, if the last thing you want to do is to pull yourself from your current training circles, then become a pacer! People will love that you are still showing up to the group sessions and are willing to help.
- Avoid making rash decisions. This is more likely to occur when a race has not gone to plan. You should never sign up for a competition out of spite, guilt or punishment based on your previous result. Remember, you’re in this for the long run, and every outcome is an opportunity. Embrace your results and learn from them. Allow your body and mind the time they need to recover.
Please know you're not alone if you cannot shake those post-race blues. It's an exceptionally common experience and completely normal. Don't hesitate to open up to your friends and InnerFight coach. They will support you and help you get back on track. I promise that your love for the run will return.
Fun - HONESTY - Simplicity - Smash Life - Mental Toughness - Hard Work
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. Come ready to run, work hard, and enjoy coffee afterwards.
Sunday
Time: 5:29am
Location: Cafe Peloton car park
Session: The Coffee Run
Route options:
5km: https://onthegomap.com/s/evqgc848
10km: https://onthegomap.com/s/63kid650
14.5km: https://onthegomap.com/s/v56bkn24
19.5km: https://onthegomap.com/s/se0bifs8
Monday:
Starting the week chasing a 1RM in the push press before partnering up to chase some Calories on the ski!
Strength:
Every 90 sec x 8 - 1 Push press build to a max
Conditioning:
3 Rounds in pairs, in a 7-minute window
40/30 cal ski
40 TTB
40 push Press (60/40)
Cal Ski in the remaining time
Rest 3 mins
Tuesday:
Bringing the heat on a Tuesday with some 1RM Deadlifts! 9min AMRAP will follow this workout will get Spicy!
Strength:
A) EMOM 12
M1 - 20-30 sec dip support
M2 - 20 sec/leg sl glute bridge
M3 - 15 Banded Good Mornings
B) Every 90 sec x 6 - 2 Deadlift building
C) 8 mins to establish a 1RM
Conditioning:
9min AMRAP
5 DL @ 60% of 1 RM
5 Handstand Push Ups
*Every round, add one rep!
Wednesday:
Some strict work to get the upper body working, then 8 3-minute rounds where the harder you work, the more rest you get!
Strength:
EMOM x 10 1/5 strict pull-ups
Conditioning:
Every 3 mins x 8
18/15/12 cal Ass bike
8 DB Thrusters
8 pull-ups
Thursday:
What better than building to a heavy Front Squat followed by all-out 500m efforts on the rower.
Strength
A) Every 2 mins x 5 - 2/2/2/2/5 front squat
B) Every 2.30 mins x 5 16 KB Walking Lunge into 12 Alt KB Gorilla Rows
Conditioning:
For time
500m row
Rest 3 mins
500m row
Friday:
What an end to the week, an upper-body pump session in Therapy!
Strength:
Every 90 sec x 9
A: 12-15 DB Skull Crushers
B: 10-15 barbell bicep curl
C: 5/5 Alternating DB Z Press
Conditioning:
28min AMRAP
3 DB Renegade Rows
12 Dual DB Deadlift
5 Wall Walks
Pool Run
Rest 90 sec
Every round + 1 Renegade Row on Each Arm
GYMNASTICS
No Thursday PM Classes for the next 6 weeks.
This week, we’re working on handstand push-up development. We’ll start on the floor working on hip drive power, headstand balance and core work followed by box and wall drills before a strength piece to finish.
HYBRID FITNESS
This week's HYBRID session, we are working through repeats of specific sections of the race to dial in timings and feel. The primary focus will be on the initial four stages of the race.
MOBILITY
WEIGHTLIFTING
This week, we will focus on the squat snatch. With a fun complex snatch pull, Hang squat snatch and OHS. Great technique session!
Picture this: You spent months training for your big race. Bed by 9 pm, up by 5 am, dialling in your nutrition, weekly check-ins with your coach, analysing running data, regular strength sessions and declining social engagements were just the start. You were wholly committed and entirely in.
Then, 3,2,1 you're off.
In the blink of an eye, you've crossed the finish line.
Regardless of your results, you may begin to feel a loss of purpose. After all, the tireless effort you've invested, both physically and mentally, has culminated. The highs were out of this world. Yet, there's a very real possibility that some serious lows are following closely behind.
So, how do we tackle post-competition blues? Unfortunately, there's no universal solution. Our responses to life's ups and downs vary widely, and we all have unique ways of finding happiness. Nonetheless, a few strategies have proved helpful for both my clients and myself.
These are my top three ways to help combat those post-race blues:
- Have another race in the calendar: Bouncing from one challenging event to another is a risky situation, so I certainly don't recommend signing up for a race too quickly. But sometimes, a tangible goal is enough. Even if it's 12 months away, having an event to look forward to will create a newfound sense of meaning while providing you with plenty of time to rest.
- Find joy: This means exactly that! Have fun. Remove yourself from your previous training routine and enjoy a new sport or activity. However, if the last thing you want to do is to pull yourself from your current training circles, then become a pacer! People will love that you are still showing up to the group sessions and are willing to help.
- Avoid making rash decisions. This is more likely to occur when a race has not gone to plan. You should never sign up for a competition out of spite, guilt or punishment based on your previous result. Remember, you’re in this for the long run, and every outcome is an opportunity. Embrace your results and learn from them. Allow your body and mind the time they need to recover.
Please know you're not alone if you cannot shake those post-race blues. It's an exceptionally common experience and completely normal. Don't hesitate to open up to your friends and InnerFight coach. They will support you and help you get back on track. I promise that your love for the run will return.
Fun - HONESTY - Simplicity - Smash Life - Mental Toughness - Hard Work
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. Come ready to run, work hard, and enjoy coffee afterwards.
Sunday
Time: 5:29am
Location: Cafe Peloton car park
Session: The Coffee Run
Route options:
5km: https://onthegomap.com/s/evqgc848
10km: https://onthegomap.com/s/63kid650
14.5km: https://onthegomap.com/s/v56bkn24
19.5km: https://onthegomap.com/s/se0bifs8
Monday:
Starting the week chasing a 1RM in the push press before partnering up to chase some Calories on the ski!
Strength:
Every 90 sec x 8 - 1 Push press build to a max
Conditioning:
3 Rounds in pairs, in a 7-minute window
40/30 cal ski
40 TTB
40 push Press (60/40)
Cal Ski in the remaining time
Rest 3 mins
Tuesday:
Bringing the heat on a Tuesday with some 1RM Deadlifts! 9min AMRAP will follow this workout will get Spicy!
Strength:
A) EMOM 12
M1 - 20-30 sec dip support
M2 - 20 sec/leg sl glute bridge
M3 - 15 Banded Good Mornings
B) Every 90 sec x 6 - 2 Deadlift building
C) 8 mins to establish a 1RM
Conditioning:
9min AMRAP
5 DL @ 60% of 1 RM
5 Handstand Push Ups
*Every round, add one rep!
Wednesday:
Some strict work to get the upper body working, then 8 3-minute rounds where the harder you work, the more rest you get!
Strength:
EMOM x 10 1/5 strict pull-ups
Conditioning:
Every 3 mins x 8
18/15/12 cal Ass bike
8 DB Thrusters
8 pull-ups
Thursday:
What better than building to a heavy Front Squat followed by all-out 500m efforts on the rower.
Strength
A) Every 2 mins x 5 - 2/2/2/2/5 front squat
B) Every 2.30 mins x 5 16 KB Walking Lunge into 12 Alt KB Gorilla Rows
Conditioning:
For time
500m row
Rest 3 mins
500m row
Friday:
What an end to the week, an upper-body pump session in Therapy!
Strength:
Every 90 sec x 9
A: 12-15 DB Skull Crushers
B: 10-15 barbell bicep curl
C: 5/5 Alternating DB Z Press
Conditioning:
28min AMRAP
3 DB Renegade Rows
12 Dual DB Deadlift
5 Wall Walks
Pool Run
Rest 90 sec
Every round + 1 Renegade Row on Each Arm
GYMNASTICS
No Thursday PM Classes for the next 6 weeks.
This week, we’re working on handstand push-up development. We’ll start on the floor working on hip drive power, headstand balance and core work followed by box and wall drills before a strength piece to finish.
HYBRID FITNESS
This week's HYBRID session, we are working through repeats of specific sections of the race to dial in timings and feel. The primary focus will be on the initial four stages of the race.
MOBILITY
WEIGHTLIFTING
This week, we will focus on the squat snatch. With a fun complex snatch pull, Hang squat snatch and OHS. Great technique session!
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Picture this: You spent months training for your big race. Bed by 9 pm, up by 5 am, dialling in your nutrition, weekly check-ins with your coach, analysing running data, regular strength sessions and declining social engagements were just the start. You were wholly committed and entirely in.
Then, 3,2,1 you're off.
In the blink of an eye, you've crossed the finish line.
Regardless of your results, you may begin to feel a loss of purpose. After all, the tireless effort you've invested, both physically and mentally, has culminated. The highs were out of this world. Yet, there's a very real possibility that some serious lows are following closely behind.
So, how do we tackle post-competition blues? Unfortunately, there's no universal solution. Our responses to life's ups and downs vary widely, and we all have unique ways of finding happiness. Nonetheless, a few strategies have proved helpful for both my clients and myself.
These are my top three ways to help combat those post-race blues:
- Have another race in the calendar: Bouncing from one challenging event to another is a risky situation, so I certainly don't recommend signing up for a race too quickly. But sometimes, a tangible goal is enough. Even if it's 12 months away, having an event to look forward to will create a newfound sense of meaning while providing you with plenty of time to rest.
- Find joy: This means exactly that! Have fun. Remove yourself from your previous training routine and enjoy a new sport or activity. However, if the last thing you want to do is to pull yourself from your current training circles, then become a pacer! People will love that you are still showing up to the group sessions and are willing to help.
- Avoid making rash decisions. This is more likely to occur when a race has not gone to plan. You should never sign up for a competition out of spite, guilt or punishment based on your previous result. Remember, you’re in this for the long run, and every outcome is an opportunity. Embrace your results and learn from them. Allow your body and mind the time they need to recover.
Please know you're not alone if you cannot shake those post-race blues. It's an exceptionally common experience and completely normal. Don't hesitate to open up to your friends and InnerFight coach. They will support you and help you get back on track. I promise that your love for the run will return.
Fun - HONESTY - Simplicity - Smash Life - Mental Toughness - Hard Work
Picture this: You spent months training for your big race. Bed by 9 pm, up by 5 am, dialling in your nutrition, weekly check-ins with your coach, analysing running data, regular strength sessions and declining social engagements were just the start. You were wholly committed and entirely in.
Then, 3,2,1 you're off.
In the blink of an eye, you've crossed the finish line.
Regardless of your results, you may begin to feel a loss of purpose. After all, the tireless effort you've invested, both physically and mentally, has culminated. The highs were out of this world. Yet, there's a very real possibility that some serious lows are following closely behind.
So, how do we tackle post-competition blues? Unfortunately, there's no universal solution. Our responses to life's ups and downs vary widely, and we all have unique ways of finding happiness. Nonetheless, a few strategies have proved helpful for both my clients and myself.
These are my top three ways to help combat those post-race blues:
- Have another race in the calendar: Bouncing from one challenging event to another is a risky situation, so I certainly don't recommend signing up for a race too quickly. But sometimes, a tangible goal is enough. Even if it's 12 months away, having an event to look forward to will create a newfound sense of meaning while providing you with plenty of time to rest.
- Find joy: This means exactly that! Have fun. Remove yourself from your previous training routine and enjoy a new sport or activity. However, if the last thing you want to do is to pull yourself from your current training circles, then become a pacer! People will love that you are still showing up to the group sessions and are willing to help.
- Avoid making rash decisions. This is more likely to occur when a race has not gone to plan. You should never sign up for a competition out of spite, guilt or punishment based on your previous result. Remember, you’re in this for the long run, and every outcome is an opportunity. Embrace your results and learn from them. Allow your body and mind the time they need to recover.
Please know you're not alone if you cannot shake those post-race blues. It's an exceptionally common experience and completely normal. Don't hesitate to open up to your friends and InnerFight coach. They will support you and help you get back on track. I promise that your love for the run will return.
Fun - HONESTY - Simplicity - Smash Life - Mental Toughness - Hard Work
One-Hour Workout: Revving Your Swim Engine
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